Resume training with the CACO method

Returning to training after a break, or starting out in the world of running for the first time, can be challenging, especially without prior preparation. Starting to run abruptly is what causes so many people to quit shortly after starting, and even to do so after suffering injuries. This is where the CACO method, ideal for both beginner runners and former runners. Sound familiar? We’ll tell you all the details! 

What is the CACO method?

The name CACO comes from the combination of the words WALK y RUN, which perfectly defines its philosophy: alternating periods of walking and running. This progressive form of training allows runners to adapt to physical exertion without pushing the body more than necessary, which is essential for those who are not used to running or have taken a break from sports.

Why is it important to alternate walking and running?

Many people start running as if they had been doing it all their lives, but soon the soreness, extreme fatigue, and lack of motivation appear. However, the CACO method can make a difference, helping you start running on the right foot, as it offers a more sensible approach than avoids excessive impact on muscles, joints, and tendons in the early stages of training.

Although this method is not designed only for beginners. It is also useful for experienced runners returning after an injury or a period of rest. Although aerobic capacity can be maintained, muscle tissues may need to readapt, increasing the risk of injury if you return to the pavement too quickly, trying to give it your all from the start. 

Benefits of the CACO method

The CACO method offers significant benefits for those who want to start running gradually.

• Safe and effective progression in running
• Injury prevention
• Gradual weight loss
• Cardiovascular and muscular adaptation
• Greater motivation and adherence to training

The method allows the body to adapt gradually, developing the necessary strength without overloading the joints. In addition, alternating the intensity between walking and running keeps the nervous system active and improves propulsion.

How do you start training with the CACO method?

Ideally, start with 30 minutes of total activity, combining walking and running. An example routine would be to walk for four minutes and run for two, repeating this pattern. As the body adapts, you can gradually increase running time and reduce walking time.

Example of weekly progression

• Week 1: 4 min walking / 2 min running (repeat for 30 minutes)
• Week 2: 3 min walking / 3 min running
• Week 3: 2 min walking / 4 min running
• Week 4: 20–30 minutes of continuous running (depending on fitness level)
  

This gradual progress improves endurance, helps the body adapt to the impact of running, and strengthens the muscles involved in running.

Is it good to run every day?

No. If you are starting to run or returning after some time off, it is not advisable to train every day. Your body needs time to recover and adapt. Ideally, alternate running days with active-rest days, during which you can do strength training or core exercises.

Here is an example of a routine if you are starting running and want to do it safely and gradually.

• Monday. CACO training (30 min)
• Tuesday. Rest or strength session
• Wednesday. CACO training (30–40 min)
• Thursday. Rest or mobility work
• Friday. CACO training
• Saturday. Light walk or strength session
• Sunday. Rest

In addition, it is advisable to do a proper warm-up and stretching afterward, as it can help prevent injuries and reduce the occurrence of muscle soreness.

Additional tips for applying the CACO method

Your body is wise, so don't forget to listen to it during your first workouts. 

• Listening to your body is wise. If you feel discomfort or significant fatigue, reduce the intensity or rest.
• Be patient. Real, safe progress takes time and consistency.
• Strengthen your muscles. Work on your core and lower body to improve your performance.
• Don't compare yourself to others. Everyone has a different pace. Your progress should be personal and consistent.
• Support yourself with proper nutrition and supplementation. At MasMúsculo, you can find products that support your performance, such as amino acids for physical recovery or multivitamins to boost your energy and your muscular and joint systems.
  

Conclusion

Walking and running may seem like basic exercises, but if you want to avoid running injuries, quitting shortly after starting, and take advantage of the many benefits of this activity, it is essential to begin practicing them consciously and gradually. 

The CACO method is an effective tool for building a solid foundation, preventing injuries, and making running a sustainable activity you can enjoy from day one. 

So whether you want to improve your fitness, lose weight or regain your fitness after taking some time off, this method is a safe and recommended option for getting into the habit of running. 

At MasMúsculo, we support you from the very beginning with everything you need to complement your training: From technical clothing and accessories to sports supplements tailored to your level and goals.